Shoulder Stability Hack: Why the Bottoms-Up Kettlebell Press Should Be in Your Routine

Shoulders feeling unstable, restricted, or prone to niggles?

Whether you’re lifting, climbing, training, or just moving through daily life, strong, healthy shoulders are non-negotiable. And if you’re not actively training stability and control, you could be leaving your joints vulnerable.

That’s where this week’s Exercise of the Week comes in: The Bottoms-Up Kettlebell Press.

It might look a bit odd at first glance, but trust me, this one is a game-changer for improving overhead strength, stability, and resilience.

Why Shoulder Stability Matters

The shoulder joint is incredibly mobile. But that mobility comes at the cost of stability. To stay strong and pain-free, especially during overhead movement, your shoulder relies on a small network of stabilising muscles, including:

• Rotator cuff

• Scapular stabilisers

• Deep core

• Forearm and grip muscles

When these are underactive (which is common), other muscles start to compensate, often leading to overuse injuries, tightness, or recurring discomfort around the neck, traps, or upper back.

That’s where the Bottoms-Up Press comes in. It forces those stabilisers to wake up and do their job properly.

What Is the Bottoms-Up Kettlebell Press?

Instead of holding the kettlebell by its handle in the usual way, you flip it upside-down so the heavy bell is on top and the handle is underneath.

This instantly changes everything:

✅ It becomes unstable

✅ It forces your grip and wrist to work harder

✅ It challenges your shoulder to stabilise under load

✅ It improves neuromuscular control from your hand all the way down to your core

Benefits of the Bottoms-Up Kettlebell Press

✅ Recruits shoulder stabilisers 

✅ Strengthens grip, wrist, and forearm

✅ Improves posture and joint control 

✅ Trains full-body tension,

✅ Reduces risk of injury

✅ Builds control, not just brute strength

This is one of those exercises that looks simple, but will humble even strong lifters when done with good intent.

How To Perform It (Safely & Effectively)

Start with a light kettlebell — especially if this is your first time.

Step-by-step:

1. Hold the kettlebell upside-down, bell above, handle below, gripped tight.

2. Elbow should be stacked under the wrist, shoulder retracted slightly.

3. Engage your core - ribs down, no flaring.

4. Slowly press overhead with full control. Avoid leaning back or compensating.

5. Pause at the top, then lower with intent.

6. Switch arms and repeat.

Start with 2–3 sets of 8–10 reps per side.

Who This Exercise Is Great For

• Lifters wanting more stable, confident pressing

• People recovering from shoulder injuries or niggles

• Desk workers looking to correct posture and overhead mobility

• Climbers, throwers, or anyone with shoulder demands in their sport

• Anyone who’s tired of feeling tight, unstable, or vulnerable through the upper body

It’s not about lifting heavy — it’s about lifting with control.

Common Mistakes to Watch For

❌ Going too heavy too soon

❌ Flaring the ribs and losing spinal control

❌ Letting the kettlebell wobble excessively

❌ Rushing the movement instead of controlling it

❌ Ignoring grip — if the wrist collapses, reset and go lighter

Why I Recommend This to Clients

As a sports massage therapist, I see a lot of shoulder issues, often caused by poor motor control, lack of stability, or one-sided dominance. And while hands-on work helps massively, the real change comes when clients learn to move better.

That’s why I often prescribe the Bottoms-Up Kettlebell Press as a follow-up exercise. It reconnects strength and stability through the shoulder chain in a way few exercises do.

Watch the Full Video

Want to see the drill in action and learn how to get the most out of it?

🎥 Watch the full YouTube tutorial here:👉 Watch the video

Still Struggling with Shoulder Pain or Instability?

Sometimes you need a bit more than a drill. If your shoulder’s been bothering you for a while, or if you’re coming back from an injury and want a tailored plan, I’d love to help.

📍 In-person sessions available near Stockport.👉 Book a treatment or movement session today

Train smart, build strong. And give your shoulders the stability they need to keep you moving well for years to come.

— Imran @ The Muscle Therapy